Tuesday 191001

Warm-up

3 RNFT:

10yd. Quadruped Crawl

10 Squatting Thoracic Rotations

10 Forearm Scap Push-ups

 

Take warm-up reps at each movement

 

Workout Of The Day

4 Rounds @ increasing effort every set

16 Alt. SA DB Power Hang Snatch @50/35

10 TTB

6-12 HSPU*

50 DU's or 100 SU's

rest 3:00

 

Movement Scaling:

DB: 40/25; 30/20

TTB: SLAHAP; KAHAP; TTR

HSPU: 1 Abmat Raiser; Piked on Box; Hand Release Push-up

 

*choose the correct rep range for you to be challenged but be able to increase effort every round - if 6 is easy for first round but will get more challenging for you each round, then stick with it

 

Recovery

T-spine Can-Opener 2:00 x 2 sets

 

Supplemental Work

Tuesday:

3 sets:

12 GHD Hip Extension @3 second lowering tempo

rest :45s

8 3-Point DB Row/side @ 3 second lowering tempo

rest :45s

 

Crossfit Enhance